Strength: Hang Power Snatch 5 reps @ 55% 1RM 3 reps @ 65% 1+ reps @ 75% For max reps at 75% Conditioning: “Fever Induced” 50 Speed Skips 40 meters of Bear Crawl or Gorilla Run 30 Double Unders 20 GHD Sit-ups 10 Pistols 5 Muscle-ups (bar or rings)...Read More
Strength: Push Press 1-Rep Max Conditioning: “Down and Back Chipper” 50 Box Overs (24/20″) 25 Toes-2-Bar 50 Wall-Ball Shots (20/14) @ (10/9′) 25 Ring Dips 50 Wall-Ball Shots 25 Toes-2-Bar 50 Box Overs For Time 21:00 Time Cap WOD courtesy of 2014 CrossFit Games, Masters Division Mobility: Quad Smash...Read More
Strength: Deadlift 4-4-4-4-4 at 75% 1RM For Quality Conditioning: “The heat is on” 7 Handstand Push-ups 14 Glute -Ham Sit-ups 21 Calories Rowed 28 Double Unders 4 rounds for time Mobility: Quad Smash – 2:00 per leg Overhead with External Bias – 2:00 per side T-Spine Smash –...Read More
Strength: Snatch 1-rep max Conditioning: “Tester” 35 Double Unders 25 Wall-Ball Shots (20/14) at (10/9′) 15 Knees-2-Elbows Run 200m 3 rounds for time Flexibility: Right leg split, 2:00 Left leg split, 2:00 Couch stretch, 2:00/side Post max load, time, and experiences to commmentsRead More
Team Event 1: 0:00-1:00 Female 1 row max calories 1:00-2:00 Female 2 row max calories 2:00-2:30 Transition 2:30-4:00 Max Clean-to-Overhead (135/93) 4:00-4:30 Transition 4:30-5:30 Female 1 row max calories 5:30-6:30 Female 2 row max calories 30 second transition, now repeat with Male Athletes For Total Score (Total Calories + Total Clean & Jerks)...Read More